Powerlifting consists of the “Big 3”. Backsquat, Deadlift and Bench Press. Seems familiar to you? You’ve done them before right?

Well check out the power of these folks and read about how and why Powerlifting Exercises will improve your Crossfit Performances.

build that strength!

1. IMPROVE YOUR PHYSICAL STRENGTH

All the other guys hitting their RX´d WODs, but you have to scale. Again?

You see people smashing heavy back squats and you have no clue how they not break on two by facing that weight? Add Powerlifting to your training!

Powerlifting has one pure target, which is to make you stronger. Much stronger.

Often Crossfitters have some problems with building pure strength, as an exhausting WOD demands a lot of recovery time. So it makes sense to add in a Powerlifting program for a limited period of time. This will allow you to focus on these exercises and develop a solid base of strength. Or improve on your current level.

2. POWERLIFTING WILL INCREASE YOUR MENTAL STRENGTH

Working with those heavy loads requires extreme focus. All the movements are highly demanding and can lead to injuries if done incorrectly. So next to strength and power in your body, Powerlifting will significantly improve the strength and power of your mind. This is useful for many aspects of Crossfit as the sport of fitness requires enormous mental fortitude and toughness.

Icelandic athlete Bjorgvin Karl Gudmundsson putting in the strength work

3. IT DEMANDS TECHNICAL EXCELLENCE

As mentioned earlier, Powerlifting movements are highly demanding. Smashing big loads presupposes perfect technique in every of these exercises. So make sure you work on your technique before going heavy. This will always help you also outside of Powerlifting. Most lifters exercise for a long, long time with pvc pipes or empty bars before adding weights. Working in a dedicated way to master the techniques reinforces this practice for everything else you do as well.

BENCH PRESS

DEADLIFT

SQUAT

4. HELP BREAK THROUGH TRAINING PLATEAUS

Have you been stuck with your 1 rep max back-squat for too long time?

Clean and jerks still suck, neither can you free yourself out of the deep Squat Clean position nor get the weight overhead once you’ve made it to your shoulders? The “big 3” will help to fix this.

Building enormous strength in your legs and core are preconditions for every heavy lift. Using Powerlifting, with all the Squats and Deadlifts will do exactly this. And even if Bench pressing is disputed within Crossfitters, it is one of the best exercises around to build your shoulders. Even if it’s the legs that make a successful jerk, it’s the shoulders that finish and hold the move.

5. IMPROVE YOUR EFFICIENCY IN OTHER CROSSFIT EXERCISES

It’s easy to imagine the benefits of a strength and conditioning training plan on your Crossfit workouts. Improving your Squat and Deadlift will help you with nearly every exercise in a WOD. Fly to your Box Jumps, get the next heavier kettlebell, even rowing will start to seem easier.

This is in addition to the awesome feeling of smashing PR´s in your Back Squat, Front Squat, Deadlift, Clean…

And with the help of a strong Bench Press, also your Overhead Squats, Pull Ups and other presses will increase.

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About The Author

Simon is the Assistant Editor at BOXROX. He has been Sport addicted since childhood and comes from a swimming and bodybuilding backround to Crossfit, which he does for 4 years now and it still challenging him every day. He tries to combine his passions for sport and writing.

By Robbie Hudson

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